Hanging Pike
Hanging Pike pairs pure bodyweight leverage with midsection control under load — a safe first rung on the ladder.
How to do Hanging Pike
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Hanging Pike Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Hanging Pike Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Hanging Pike
Swap Hanging Pike For
Hanging Pike — Frequently Asked Questions
How do you do the Hanging Pike?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up towards the bar, keeping them straight. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hanging Pike work?
The Hanging Pike primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Hanging Pike should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Pike good for beginners?
Yes. The Hanging Pike is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hanging Pike?
Try the Band V-up, Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
